Saturday, 24 November 2012

Seven Ways to Stop Craving Junk Food

I am pretty excited to be writing this at the end of a very successful Week 1 of Round 4, 12WBT.  Five red flag days, this week - and my nutrition plan is still intact - very happy with that!

I wanted to share something I read this week - from the American version of Women's Health magazine.  I'm going to be re-reading this again, and again and again - you'll understand why, when you read the title......7 Ways to Stop Craving Junk Food.  I don't know about you, but even though it usually makes me feel sick these days, I still crave it, especially the sweet stuff, and sometimes the cravings get the better of me. 

Number One: Reinforce your Resolve:  One reason most diets fail is that long-term goals can be deceptively difficult: When the plan is to watch what you eat for the next six months, chugging one caramel latte with whipped cream seems like a minor slip (been here before!) To avoid that kind of thinking, commit to eating well for a fixed amount of time that you're 100 percent confident you can manage, even if it's just a few days.

Once you make it to your goal date, start over. This establishes the notion that you can be successful and gives you a chance to notice that eating better makes you feel better, reinforcing your desire to continue.

Number TwoFind meaningful motivation
If the main purpose of your diet is cosmetic--i.e., to look amazing in boy shorts--you're unlikely to stick with it for the long haul.

The solution: Arm yourself with additional motivators.  Keep a daily journal in which you monitor migraines, heartburn, acne, canker sores, and sleep quality in addition to body measurements and the number on the scale.

Discovering that your new diet improves the quality of your life and health is powerful motivation.

Number ThreeMove on after a mistake
OK, you overindulged. What's the next step? Forget about it. One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon.

Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time. (I LOVE this idea.)
Number Four: Roll out of bed and into the kitchen
Sure, you've heard this advice before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.

The most convenient foods are typically packed with sugar (doughnuts, lattes) or other quickly digested carbohydrates (McMuffins, cinnamon buns). Which brings us to our next strategy.
Number FiveRestock your shelves (I know we've all just done this one - but a little reminder now and then never hurt anyone.)
How many times have you driven to the store in the middle of the night to satisfy a craving? Probably not nearly as often as you've raided the fridge. You're more likely to give in to a craving when the object you desire is close at hand. So make sure it's not: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.

By eliminating snacks that don't match your diet and providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine.
Number SixThink like a biochemist
Cookies made with organic cane juice might sound like something your yoga teacher would eat, but they won't help her fit into her Lycra pants. Junk food by any other name is still junk. Ditto for lots of "health foods" in the granola aisle. "Natural" sweeteners like honey raise blood sugar just like the white stuff.

If you're going to eat cookies, accept that you're deviating from your plan, and then revert to your diet afterward. Kidding yourself will only get you into trouble.
Number SevenSpot hunger impostors
Have a craving for sweets even though you ate just an hour ago? Imagine sitting down to a large, sizzling steak instead. If you're truly hungry, the steak will sound good, and you should eatIf it doesn't sound good, your brain is playing tricks on you.
Change your environment, which can be as easy as stretching at your desk or turning your attention to a different task.
Now I really liked these.  Even though most seem like common sense, I'll take any extra strategies I can that will help get me closer to my health and fitness goals!
Life is..
Have a great week two :)


Saturday, 10 November 2012

Excuses, excuses, excuses

It is just a little bit exciting to be a part of the first Round 4 of 12WBT!  And a little bit exciting to be taking the Lean and Strong journey this round - after all I've seen the after photos of others, who've had babies, and then found where their abs have been hiding all this time - so I figure there's hope for me yet!

What is it about Task 1 - Get Real, No More Excuses, that makes it so hard?  Well - I find it hard anyway.  In actual fact - its only the Internal Excuses that are a problem.  Hello!   If that is not a great big signpost to a big fat road block, I don't know what is!   External excuses - I feel like I've worked them through - but I'll still be on the lookout, in case they sneak back in.  But unravelling all that internal that is a whole different ball game.

Here's what I've got so far.....

I can't ever reach my goal weight (seriously?  Its about 3kg away!) Solution: Other people my height weigh my goal weight and with training, good nutrition and patience I will too.
I can't control myself with food (really - now I have four legs, a snout and a curly tail?!) Solution:
I have my hands on the steering wheel and if I am feeling weak, I will take a walk, get on the forums or find another way to keep my hands busy.

It's too hard to achieve the results I want.  Solution: Yes, it is hard work, but I am strong, and I have achieved other things I never thought were possible, so I will keep focussed on my goals, by reading them daily, and repeating my affirmations.

I haven't got time.  Solution: I will prioritise and plan my exercise to make sure it gets done.  We make time for the things that matter to us.
I'm sick of fighting with myself.  Solution:  I don't have to engage with the fight in my head - I can notice the things I am telling myself, and get on with the things I want to do anyway.  There is only a fight if I let there be one.

I just don't care right now.  Solution:  I need to walk/run away as soon as I hear this one in my head - because, the reality is - I DO CARE.  I recognise, that eating has been a coping mechanism that I've used, but now, I choose other ways to cope eg. exercise, reading, talking to friends, writing down what I'm feeling.

Here's hoping you all are having success in unravelling your own excuses - the battle is won and lost in our heads!